12/14,15,16 003 - WEEK 5 - Main Work Warmup (2-3 sets) then 5/3/1+ at prescribed weight. WARMUP - 1-2 Rounds » 10 Lunge with Lean away from knee » 10 Bar Hollow Rocks » Conditioning Practice Lower Assistance »8-15 GHD then pick either »L1: 6-10 Goblet Split Squat »L2: 6-10 SA OH Split Squat if time allows, finish up with AMRAP »C: 10 Slow Mountain Climbers »S: 3-5 Pistol Squat Variations Upper Assistance »8-15 DB Row then pick either »L1: 6-10 Pullups & Dips »L2: 3-5 Bar Muscle Ups if time allows, finish up with AMRAP »:30s Plank (# if possible) »10-30 HSPU Shoulder Tap Variations